How Do We Sleep Earlier?

If sleeping better is about protecting rest, sleeping earlier is about changing patterns—especially revenge procrastination in bed.

This happens when staying up late feels like the only time that we feel truly belongs to us without interference from the outside world. It’s not about laziness; it’s about reclaiming control after our long, exhausting days.

Changing behavioural patterns start with changing our mindsets. Instead of focusing on when to go to bed, focus on what we’re waking up for.

First, focus on what we gain by sleeping earlier. 

Instead of asking “How can I stop sleeping so late?”, try asking ourselves, “What are the perks of waking up earlier?” This may include: 

• Having more “quiet time” before the day gets noisy.

• Watching a beautiful sunrise.

• Feeling less rushed in the morning.

• Greater mental clarity before we go to school/work.

Look forward to something in the morning turns waking up early into a reward—and that reward becomes one of the strongest motivations to fight revenge bedtime procrastination.

Second, plan days that tire us (in a good way). One reason revenge bedtime procrastination feels tempting is because the day didn’t feel satisfying enough. If our day is under-stimulating, emotionally draining, or lacks structure, our brain tries to “make up for it” at night.

Try:

• Planning activities that feel meaningful, not just busy.

• Prioritising 1-2 things each day that give us a sense of progress.

• Scheduling outings with friends or time that refreshes us.

When our day feels full in the right ways, staying up late becomes less attractive—not because we’re forcing ourselves, but because our body is genuinely ready to rest.

Third, start small (seriously). Trying to switch from sleeping at 2am to 11pm overnight usually doesn't work as it's too big a change all at once. Break it down into smaller and realistic targets. For instance:

• If we currently sleep at 2am → aim for 1am in Week 1.

• Then 12am in Week 2.

• Then 11.30pm or 11pm after that.

Think of it as training our body clock, not disciplining it.

Finally, having an accountability buddy goes a long way!

Trying to change habits alone can feel unmotivating, but having an accountability buddy (e.g. friend, family member, or even a group) can make a huge difference. 

Our accountability buddy can support us by:

• Checking in on our progress.

• Celebrating our small wins.

• Helping us figure out which habits work and which ones don’t.

Most importantly, our buddy helps us feel supported and not embarrassed or pressured if things don’t go perfectly.